Calorie database
Grain calories
Every grain food in our database — 17 in total — sorted from lowest to highest calories, with full macros for each.
Lowest calorie
35
a rice cake
Average
178
kcal per serving
Highest calorie
289
a bagel
| Food | Serving | Calories | Per 100 g | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| a rice cake | 1 cake (9 g) | 35 | 389 | 0.7 g | 7.3 g | 0.3 g |
| white bread | 1 slice (28 g) | 75 | 268 | 2.6 g | 13.8 g | 1 g |
| whole wheat bread | 1 slice (32 g) | 82 | 256 | 4 g | 14 g | 1.1 g |
| cornflakes | 1 cup (28 g) | 101 | 361 | 1.9 g | 24 g | 0.2 g |
| a tortilla | 1 medium flour (49 g) | 146 | 298 | 3.9 g | 24.4 g | 3.6 g |
| oatmeal | 1 cup cooked (234 g) | 150 | 64 | 6 g | 27 g | 3 g |
| pancakes | 2 pancakes (77 g) | 175 | 227 | 4.9 g | 22.3 g | 7.4 g |
| couscous | 1 cup cooked (157 g) | 176 | 112 | 6 g | 36.5 g | 0.3 g |
| white rice | 1 cup cooked (158 g) | 205 | 130 | 4.3 g | 45 g | 0.4 g |
| brown rice | 1 cup cooked (195 g) | 216 | 111 | 5 g | 45 g | 1.8 g |
| waffles | 1 waffle (75 g) | 218 | 291 | 5.9 g | 24.7 g | 10.6 g |
| pasta | 1 cup cooked (140 g) | 220 | 157 | 8.1 g | 43.2 g | 1.3 g |
| spaghetti | 1 cup cooked (140 g) | 221 | 158 | 8.1 g | 43.2 g | 1.3 g |
| quinoa | 1 cup cooked (185 g) | 222 | 120 | 8.1 g | 39.4 g | 3.6 g |
| a croissant | 1 medium (57 g) | 231 | 405 | 4.7 g | 26.1 g | 12 g |
| naan | 1 piece (90 g) | 262 | 291 | 8.7 g | 45.4 g | 5.1 g |
| a bagel | 1 medium (105 g) | 289 | 275 | 11.1 g | 56.1 g | 1.8 g |
Values are per the serving shown and come from USDA FoodData Central. Actual values vary by brand, ripeness and preparation.
How many calories are in grain?
Across the 17 grain foods listed here, calories range from 35 to 289 per typical serving. Serving size drives most of that spread, so comparing per 100 g is often more useful than comparing per serving.
Track it without the math
Snap a photo and LensNutra logs the calories and macros for you. To set a daily target first, use the free calorie calculator, then split it with the macro calculator.
Frequently asked questions
What is the lowest calorie grain food?
a rice cake is the lowest in this list at 35 calories per 1 cake (9 g). It's the easiest grain option to fit into a calorie deficit, though serving size still matters more than the food itself.
How many calories are in grain on average?
The average across the 17 grain foods listed here is about 178 calories per typical serving, ranging from 35 to 289. Use the per-100 g column to compare foods fairly, since serving sizes differ a lot.
Which grain food has the most protein?
a bagel leads this list with 11.1 g of protein per 1 medium (105 g). Higher-protein choices help with fullness and muscle retention, which is why they're useful when you're eating in a deficit.
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